Squid vs. Soup beans — In-Depth Nutrition Comparison
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What are the main differences between squid and soup beans?
- Squid is richer in vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, and zinc, while soup beans are higher in vitamin A and fiber.
- Squid's daily need coverage for vitamin B12 is 224% higher.
- Soup beans have 29 times less vitamin B2 than squid. Squid has 1.729mg of vitamin B2, while soup beans have 0.06mg.
- Soup beans are lower in cholesterol.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Soup, bean with ham, canned, chunky, ready-to-serve types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +215.8% |
| Contains more CalciumCalcium | +462.5% |
| Contains more PotassiumPotassium | +264% |
| Contains more IronIron | +715% |
| Contains more CopperCopper | +523.8% |
| Contains more ZincZinc | +686.4% |
| Contains more PhosphorusPhosphorus | +883.1% |
| Contains more SeleniumSelenium | +1198.6% |
| Contains less SodiumSodium | -46.2% |
| Contains more ManganeseManganese | +38.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +372.2% |
| Contains more Vitamin AVitamin A | +150.6% |
| Contains more Vitamin B2Vitamin B2 | +2781.7% |
| Contains more Vitamin B3Vitamin B3 | +212.7% |
| Contains more Vitamin B5Vitamin B5 | +2150% |
| Contains more Vitamin B6Vitamin B6 | +440% |
| Contains more Vitamin B12Vitamin B12 | +17900% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B1Vitamin B1 | +252.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +525.8% |
| Contains more OtherOther | +121.1% |
| Contains more FatsFats | +150% |
| Contains more CarbsCarbs | +580.5% |
| Contains more WaterWater | +28.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -82.8% |
| Contains more Mono. FatMonounsaturated fat | +875.3% |
| Contains more Poly. FatPolyunsaturated fat | +45.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 0.03µg | 224% |
| Selenium | 89.6µg | 6.9µg | 150% |
| Vitamin B2 | 1.729mg | 0.06mg | 128% |
| Iron | 10.84mg | 1.33mg | 119% |
| Copper | 0.998mg | 0.16mg | 93% |
| Phosphorus | 580mg | 59mg | 74% |
| Cholesterol | 224mg | 9mg | 72% |
| Protein | 32.48g | 5.19g | 55% |
| Zinc | 3.46mg | 0.44mg | 27% |
| Fiber | 0g | 4.6g | 18% |
| Vitamin B5 | 0.9mg | 0.04mg | 17% |
| Vitamin B6 | 0.27mg | 0.05mg | 17% |
| Calcium | 180mg | 32mg | 15% |
| Sodium | 744mg | 400mg | 15% |
| Potassium | 637mg | 175mg | 14% |
| Vitamin A | 203µg | 81µg | 14% |
| Magnesium | 60mg | 19mg | 10% |
| Vitamin B3 | 2.189mg | 0.7mg | 9% |
| Vitamin C | 8.5mg | 1.8mg | 7% |
| Saturated fat | 0.236g | 1.37g | 5% |
| Manganese | 0.209mg | 0.29mg | 4% |
| Monounsaturated fat | 0.162g | 1.58g | 4% |
| Vitamin B1 | 0.017mg | 0.06mg | 4% |
| Folate | 24µg | 12µg | 3% |
| Calories | 158kcal | 95kcal | 3% |
| Carbs | 1.64g | 11.16g | 3% |
| Fats | 1.4g | 3.5g | 3% |
| Polyunsaturated fat | 0.268g | 0.39g | 1% |
| Net carbs | 1.64g | 6.56g | N/A |
| Tryptophan | 0.364mg | 0% | |
| Threonine | 1.398mg | 0% | |
| Isoleucine | 1.414mg | 0% | |
| Leucine | 2.287mg | 0% | |
| Lysine | 2.427mg | 0% | |
| Methionine | 0.733mg | 0% | |
| Phenylalanine | 1.164mg | 0% | |
| Valine | 1.419mg | 0% | |
| Histidine | 0.624mg | 0% | |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
104%
8%
Minerals Daily Need Coverage Score
185%
31%
Comparison summary
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 1.134g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Soup beans is lower in Cholesterol (difference - 215mg)
Which food contains less Sodium?
Soup beans contains less Sodium (difference - 344mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)